So thats my "getting back into it" routine, my cardio consists of commuting to and from work on my mountain bike 18km per week day, a few stints on the exercise bike at home through the night and walking my dogs.

*: I use a 45 deg Sled type Leg Press not seated. My current gym doesn't have a squat rack as it is a Hospital Staff Gym, I hate Smith Machine Squats. But I'm building a garage at home so I plan to build a squat rack and bench press bench for home use!

Had another big game last night, had to play d on a guy who is 6'4" and about 30kg lighter than me with hops, the ability to dunk and who scores about 26-30 points per game, I held him to 10 points! Very happy with my defense lasy night, but I'm very sore today! Look out friday cause I'm planning on a big final session of this program!

I fractured the head of my left Radius at the elbow today by falling off my bike! Tried to stop too quick with only one hand on the handle bars (trying to answer mobile phone, IDIOT) and went over the handle bars, landed left palm first then onto elbow! Not sure how long I'm out for but will try to keep up cardio and leg training as much as possible!

I've spoken to my Doc and I should be fine to start back at weights in August! I have been doing cardio and light leg stuff but nothing serious since the break. I'm going to start with a one week intro then back to where I left off!

It's time to start over! Since my last try at the on-line Journal I've gotten slightly fatter, less fit and I don't gym regularly anymore. Why? Because I moved to the UK and gym's are too expensive, I'm only here for 1 year so didn't buy any home equipment and the amount of walking I do keeps me at mid level of fitness. But I'm no longer content with this flabby gut and fat butt, so it's time to make some changes.

At the moment my training is using what I have at my disposal and that is this:

Every 2nd night I do the following routine 3 times 10 reps, using shopping bags with 4kg worth of water in Diet Coke bottles as make shift DB's for the weighted exercises:

Other Exercise:
Walking to and from work (25 minutes up hill in the morning, 20 minutes down hill in the afternoon)
Stairs with weighted backpack, 3 x 42 stairs
Walking to Grocery Store

At this point in time I'm weighing in a t a very fat 120kg, I would like to be a slightly more muscular 110kg by the time I return to Australia on November 25th. As I see it if I can keep up what I'm doing, cut down on "bad" calories and increase "quality" calories I can lose 1kg a week, which I hope is like an 1.1kg loss of fat and a 0.1kg gain of muscle. I am currently waiting to hear back form a local Boxing Club that may let me use their weights facilities for a few [1 million dollars]'s, but I'm not too hopeful on that one! My plan on returning to Australia is to re-sign up at my gym, get my bike back from my mate who borrowed it and get lifting and riding! My long-term goal is to be 99kg by April 25th 2009 (my 28th Birthday), and to stay in double digits for the rest of my life! Going on my current body mass measurements of BMI 36.1 and Body Fat% of 31%, I think 99kg is achievable and would actually be healthier than the BMI of 29.9 would suggest!

Anyway, sorry to anyone who got completely bored through this rant, but I though writing it all down might help me achieve my goals!

I kept the bags at 4kg for tonight, but used both bags in one hand for the Rows. Found the Split Squats a much better exercise than bilateral squats with such a small weight! As I've said this is a getting back to the gym work out, and going through it today with the fatigue from yesterdays snowboarding and stair climbing was a good feeling!

Approx. 1980 calories
61g Fat (24.4g Saturated)
125.2g Protein
234g Carbs (70.8g Sugar)
Using the site www.calorieking.com.au to track food, it's a free website with the ability to add new foods using info from nutritional panels but also contains 1000s of food products, but is Australian supermarket based!

No stair climbs last night as it was my wedding anniversary so we headed out for tea. Had Italian, but I went for a chicken dish with vegetabels instead of pasta or pizza! Also walked to the restaurant and home instead of getting a Taxi or Bus, roughly 45 minutes each way. And I walked to and from work so a total of 2 hours 25 minutes walking for the day!

Same goals as yesterday, I did try to manage my eating through the day to compensate for the eating out, just ate a bit too much out! Last dinning out for a while though so only going 500 cal over my goal wasn't too bad. Having the same salad for lunch today and had the same breakfast minus the egg so calories will be far lower today!